Skills 10 min on handstand walk Strength 20min EMOM 1 power clean and jerk @75% of 1RM
METCON 15 min AMRAP 1000m row Then complete as many rounds and reps as possible of: 8 burpee pull ups 8 dumbell squat snatch 35/25 8 knees to elbows Maintenance/ Mobility 10 min
Rest day Stretch and roll or get out there and have fun. Back at it Sunday for the hero wod “NUTTS” Below are some pics of today’s class at 1800hrs:
Strength Back squat 2-2-2-2-2-2-2 METCON 15min AMRAP 30 cal row 20 kettlebell swings 53/35 50 walking lunge steps
3 ways you can sign up:1-Eventbrite, link below (Payment by credit card) 2-Message us through facebook, text or call at 403-671-4727 (Payment cash on event day) 3-Email at crossfitpyro@gmail.com (Payment cash on event day) https://www.eventbrite.ca/e/pyromania-i-tickets-26417602761?aff=eac2
Strength 10 min to find 1 RM snatch Then 10 min EMOM 2 snatch grip deadlifts 2 hang power snatch 2 overhead squats @50% of 1 RM snatch METCON 10 min EMOM 5 push ups 10 box jump overs 24/20
Technique Rowing METCON 20 min AMRAP 15 sumo deadlift high pulls 95/65 30 sit ups 400m run Maintenance/ Mobility 10 min
Did “FRAN” leave a bitter taste in your mouth? Try this Strength Front squat 1-10-1-20-1-30 METCON For time: 21-15-9 Shoulder to overhead 115/75 Strict pull ups
Skillz The ring muscle up 15 minutes of practice on the transition METCON 7 rounds for time: 1 rope climb 15ft 7 strict ring dips 7 box jumps 36/30
